Earth Day: Connect With Nature for Health and Wellness

Today is Earth Day! Earth Day started in 1970, primarily to bring awareness and change to air and water pollution from industrialization. Over 50 years later it is still a day to celebrate nature and also advocate for better care of our world.

Whether you spend your Earth day planting trees, picking up trash, or just sitting outside enjoying the spring flowers and birdsong, it is a great reminder to take some time and connect with nature.

In Chinese Medicine, we see our bodies as a direct reflection of the natural world. As the seasons go through their cycles, so do we. Wellness is often achieved through seasonal living- such as resting more in winter and being more active in summer, eating seasonal and local foods, and following lifestyle recommendations that align with seasonal energies. We also see the body as having the same elements as the natural world- Wood, Fire, Earth, Metal and Water. As acupuncturists, it’s our job to assess the organs that correspond to these elements and use points and herbs to help strengthen, reduce or move energy to bring the body’s elements into proper balance.

Just as we should tend to our Earth to keep her clean and healthy, we must tend to our own bodies and internal ecosystems as well. And remember that our personal health is also dependent on the health of our natural world. We hope you can spend some time in the sun today connecting with the Earth and connecting with yourself.

Acupuncture for Peripheral Neuropathy

Trouble buttoning your shirt or opening a ziplock bag, pain with walking on a cold floor, balance issues- these are just some of the things people living with mild peripheral neuropathy can struggle with on a daily basis. Unfortunately more severe cases can be debilitating, causing chronic pain and leaving people unable to walk without a walker or cane.

Peripheral neuropathy is a result of damage to peripheral nerves, or nerves that are not part of the brain or spinal cord (central nerves). Peripheral neuropathy can be caused by injury, autoimmune diseases, diabetes, and as a result of neurotoxic medication such as several chemotherapies. Sometimes it is labeled as idiopathic if providers are unable to locate the cause of someone’s neuropathy symptoms.

Subjectively, people tend to experience different sensations with peripheral neuropathy. The most common presentation is gradual onset of numbness or tingling sensation in the fingers or toes that progresses over time into the hands and feet and potentially into the extremities if left untreated. People can feel primarily numbness, or pins and needles sensation, or sometimes pain or feeling like their feet are really cold or burning hot even though they are normal temperature to the touch. Sometimes people can experience sharp or electric feeling pain sensations, hypersensitivity to touch or trouble finding comfortable shoes for walking as their feet are so sensitive. Due to numbness and effects on motor nerves, people with neuropathy can experience reduced grip strength and drop things, struggle to complete tasks with their hands or have a tendency to trip or lose balance potentially leading to falls.

So what can be done? Peripheral neuropathy can be tricky to treat. Western medicine doesn’t have a lot of treatment options other than certain nerve pain medications like gabapentin or lyrica, or certain antidepressant medications like duloxitine. However, these medications only mask the pain and tingling associated with neuropathy, and don’t necessarily help the nerves heal or change the numbness or motor function. These drugs can also have adverse side-effects that may outweigh the benefits for some people. Identifying the cause is important, as treating underlying diseases such as diabetes or autoimmune dysfunction can help improve symptoms and more importantly, hopefully help slow or stop the progression of nerve damage.

Acupuncture is one of the few treatments that has been shown to help improve symptoms and nerve function, helping people feel better but also promoting healing. Studies on diabetic peripheral neuropathy showed improvements in clinical symptoms and also objectively showed improvements when testing nerve conduction (1). Studies have also shown improvement in chemotherapy-induced peripheral neuropathy with acupuncture (2, 3). Acupuncture points used are usually on the arms and legs with points on the hands and feet, usually between each finger and toe.

We see a lot of patients in our clinic who are struggling with peripheral neuropathy of all kinds. Carli Gaines, who specializes in supportive cancer care with acupuncture, sees patients frequently to treat chemotherapy-induced peripheral neuropathy in particular. Carli sees the best results when acupuncture is started early on in chemotherapy when someone is getting a neurotoxic drug such as Taxol, oxaliplatin, or vincristine, even before neuropathy develops. “Chemotherapy-induced peripheral neuropathy can be a delayed symptom, starting mid-way or even at the end of someones chemotherapy treatment. This is different than other symptoms like nausea or fatigue which usually start after the first dose of chemo. Because of how these drugs affect the nerve cells, damage starts later and lasts longer, so the earlier we start treating patients regularly, the easier it is to start treating neuropathy while it is mild, and the more successful acupuncture will be at treating the neuropathy with the goal of preventing permanent nerve damage and chronic neuropathic symptoms.”

Early acupuncture treatment is essential for all peripheral neuropathy regardless of the cause. The nerve cells can regenerate, but in our clinical experience we find that it is much more likely to do so when symptoms are more mild versus when neuropathy is felt into the legs and arms. If you are experiencing any numbness or tingling in your hands and feet, we would suggest meeting with your doctor to identify the cause, then scheduling with an acupuncturist early on to help treat the neuropathy. Acupuncture can help you manage neuropathy symptoms so you can stay active, have less pain, and continue to live your life without restriction.

Natural Immune Support for Cold and Flu Season

Fall is here and in full swing! We’re enjoying the return of rich autumn colors, fires in the wood-stove at night and getting our daughter ready for Halloween! Fall also is commonly associated with the start of cold and flu season. This year we are already seeing a lot of viruses going around the community with lots of kids home from school. Do you or someone in your family seem to get sick more often? Do your kids seems to have constant runny noses during the fall and winter? While it’s normal and healthy to succumb to a virus or two during the year, many people feel like they catch everything that’s going around. There is a lot you can do to naturally support your immune system so you get sick less often and experience milder symptoms when you do get sick.

The immune system is intricate and complex; it requires balance and harmony to function at its best. There is still a lot we don’t know about the immune response but most physicians and researchers agree that certain lifestyle factors can keep our whole body—including our immune system—healthy and strong. 

In addition, Chinese medicine has been used for thousands of years to keep people healthy and to prevent disease. In Chinese Medicine we believe that when the body’s organ systems and energy sources are in balance, especially the Lung, Stomach and Kidney qi, we are much better able to fight off illnesses and palliate symptoms. It is mentioned in the ancient medical texts that the most respected physicians do not have any sick patients; the utmost goal of acupuncture and herbal medicine is to keep people well.

Here are some ways you can support your immune system to stay healthy in the face of cold and flu season this year.

1. Hand Hygiene- we’ve all heard it before folks, but many of us don’t always practice it. The single most important way to avoid exposure to these viruses is washing your hands frequently. Also, washing them well—that means scrubbing your hands for 20 seconds and drying them completely with a clean towel after washing. This is a huge lesson to reiterate to our kids, and while many of us were strict with hand hygiene during the COVID pandemic the practice may have waned.
   

2. Sleep- Getting adequate sleep is always important and especially so during cold and flu season. Our immune system is directly affected and supported by our sleep cycles, and certain immune cells even function better while we are asleep (1). Try to make sleep a priority: give yourself a regular bedtime 8-9 hours before you need to wake up, cut out screen time 1-2 hours before bedtime, make your bedroom dark and try some deep breathing, meditation, or yoga before bed to help relax. Stop caffeine after 12pm and limit alcohol consumption in the evening as these can both affect your ability to fall or stay asleep. Chinese herbal medicine and acupuncture can also help with sleep disorders. If you have chronic insomnia, seeing your medical or naturopathic doctor may also be helpful.
   

3. Manage stress- chronic stress has been linked to inflammation and immune system dysregulation (2). Many of us can relate to that, as it’s common to get sick after dealing with stressful transitions or work/school deadlines. It’s not always possible to eliminate the stressor, but do your best to find a little time every day to do something that helps you de-stress. Exercise, deep breathing, meditation or spending quality time with loved ones can help. Along the lines of prioritizing sleep, prioritizing rest time is also important, especially in the fall and winter and can help with stress management. Energetically, these seasons are a time of inward movement and reflection so considering taking something off your plate to make more time for restful and reflective activities can be extremely beneficial for decreasing stress and supporting your immune system. If you need extra help consider making a massage or acupuncture appointment as these therapies can help you relax and manage stress as well.
   

4. Nutrition support- There are foods and minerals that can directly support or hinder your immune function, so what you eat can be one of the most important modifiable lifestyle factors to support your ability to fight infection. This is also paralleled in Chinese Medicine as the strength of our body’s qi, which affects our ability to avoid disease, is directly strengthened or depleted by our nutrition. The basic recommendation is to eat a balanced healthy diet with lots of fruits and veggies. Try to reduce or eliminate sugar and other refined carbohydrates as these can directly negatively impact your immune system for several hours after eating them (3). Also avoid processed foods and alcohol. Chinese Medicine advice focuses on seasonal eating, which means during winter months focus on soups, stews, and cooked veggies, and avoid overdoing raw foods and cold drinks as these can deplete your qi.

   1. Try to increase the following:

      1. dietary fiber (4) with more vegetables and whole grains
         

      2. probiotics (5) in either fermented foods or in a supplement
         

      3. immune supporting foods like garlic (6) and shitake mushrooms (7).
         

      4. Vitamin C (8) is an important mineral for our immune system function and can be found in foods like oranges, grapefruit, bell peppers, kiwi fruit, strawberries, broccoli and tomatoes.
         

      5. Vitamin D (9) and omega-3 fatty acids (10) are also important for immune function and can be supplemented together in cod liver oil.
         

1. Herbal support- We often suggest taking an individualized Chinese herbal formula to support the immune system and any constitutional imbalances during cold and flu season. We choose these formulas based on your symptoms as well as pulse and abdominal diagnosis. Many of the herbs in these formulas have been shown to have anti-inflammatory and antimicrobial properties. One example is astragalus, or huang qi, which has commonly been used in tonic formulas for immune support for thousands of years and has now been shown to have anti-oxidant, antiviral, and anti-inflammatory activities (11). Another common over-the-counter supplement we suggest is elderberry syrup. Elderberry also has antimicrobial and anti-inflammatory activities and has been shown in small studies to reduce symptoms of influenza (12). Kids usually love it, so it can be a good daily immune supplement for them, too. We also commonly use it as a flavorful base to add herbal tinctures to when given to young ones or folks who find it more difficult to take herbal remedies.
   

Even if you are exposed and start to have symptoms of a respiratory virus, there are several different Chinese herbal formulas that can actually help you keep the pathogen at the surface, thus hopefully preventing it from going deeper and becoming a lower respiratory infection like pneumonia. It is helpful to be established with an acupuncturist during this time of year for acupuncture and herbal support to stay healthy, but also to be able to quickly prescribe an herbal remedy if you are starting to feel sick.

Our passion is helping people live healthier and happier all year round. That includes supporting the body’s immune system during cold and flu season. After the pandemic many people are still living with anxiety and fear about respiratory infections. Instead of feeling more stress around getting sick, try to use it as a motivator to live healthier, and thus be in a better position to fight off any virus now and in the future.

Staying Balanced During Back-to-School

Transitions are hard for most people. No matter how old and experienced we become most of us still struggle with transitions in life, whether it’s big transitions like moving or changing jobs or regular transitions like going from the weekend back into the work week. Kids are particularly sensitive to their environments and tend to struggle with transitions both big and small. One of those BIG transitions is right on the horizon- Back-to-School in the fall.

As parents we have learned how impactful this transition is for our daughter and I know many of our parent friends and clients agree. There tends to be a lot of excitement and anticipation around Back-to-School, like adults frequently asking “are you excited to go back to school?” Or kids wondering what they will wear on their first day and especially who will be in my class this year. Coupled with a big shift in daily routine, the Back-to-School transition can cause stress and affect a child’s nervous system and emotional balance leading to temper tantrums and mood swings. They often show disruptive digestive issues, trouble with sleep habits, and attention and focus issues that worry their parents. They may feel more stress prior to going back to school or in the first weeks or months of school as they adjust to the routine and change in social stimulation.

As Chinese Medicine practitioners we see the seasonal transition from summer into fall as one that takes us from a time of outward expression, abundance and desire for joyful activities to one of more inward expression, desire for reflection, organization and structure, and feelings of grief. Summer is the season of the Fire Element - hot, wild, connected, and without form- while autumn is the season of the Metal Element - cooling, structured, grounded, and more solitary. In many ways, if we learn to understand and harness the energetic movements of seasonal transitions we can also help nurture and prepare our children for their transition back to class. Here are some of the things we are doing for our daughter this year to better support her and her nervous system during the beginning of the school year.

1. Start early! Many of us are still enjoying the flow and fun of summer and it can be hard to really wrap our adult brains around the upcoming change in routine. We think it’s important, however, to start shifting routines and making an action plan with your partner or other childcare providers two weeks before school starts. More time allows for flexibility, preparation, and less stress.

2. Focus on sleep- Let’s face it, sleep is essential for our emotional equilibrium. In Chinese Medicine the sleep cycle is seen as one of the most important cycles to support overall health. This is also one of the most significant changes in routine that kids face during Back-to-School after spending the summer staying up late and sleeping in. Making the sleep routine change gradual will be more natural and supportive to your child. For us it means trying to incrementally move bedtime earlier by about 10 - 15 minutes every few days or so. We do our best to not make it a rigid expectation, more of a goal, otherwise we find it can bring us or our daughter stress. This is another reason it’s helpful to start 2 weeks prior to school starting so there is less pressure to move the time by a certain day. Our daughter will naturally start to wake up earlier with an earlier bedtime, but sometimes we need to support her waking up as well. Because she’s not a morning person, often the week prior to school starting we need to encourage her waking up so it’s closer to when she needs to be up for school. We do this by opening the curtains slightly for natural light to come in or by opening her bedroom door so she hears more of the noises in the house. This allows her natural rhythm to shift, rather than having an abrupt change in sleep that can lead to fatigue and less emotional resilience.

3. Schedule downtime- It’s amazing how quickly kids schedules can fill up with after school and weekend activities and playdates. It’s important to remember how stimulating and exhausting this transition is for kids, especially in the first month of starting back at school. This is also the transition to fall where it is natural and supportive to make time for rest and downtime. If kids are tired and over-scheduled, their nervous systems will be stressed and less regulated leading to more meltdowns and poor focus. Some kids are good at rest, and like playing quietly by themselves or spending time reading. Quiet activities are not always our child’s strong suit, so we like to spend time reading with her, or if we don’t have time, we download audiobooks and give her an hour of rest time where she can lay down and listen to a story in the afternoons. She loves this and it helps to distract her while still engaging her imagination and creativity and feels like a better compromise than screen time.

4. Engage kids in the preparation- while parents need to be clear on their plans and goals, it can be helpful to have a family meeting and encourage your children to come up with ideas on how they can participate with the school morning and evening routines. As kids get older we can foster their independence and hopefully make things easier for everyone on those early mornings and bedtimes. Kids often need reminders because they are naturally more focused in the present moment, with whatever they are doing at the time, and not naturally inclined to think ahead and follow a plan. Work together with your child to write our a checklist of the tasks they need to complete before bed and in the morning and post it somewhere they can see. That way you can direct them to their list instead of telling them what to do and avoid some mutual frustration.

5. Nutrition- packing lunches can be hard and time consuming but we do feel this is the best way to ensure your child is eating healthy through the day. Nutrition is really important for emotional balance in kids (as well as adults). There has been a lot of research showing how a diet higher in sugar and processed foods is associated with a higher likelihood of depression, anxiety and mood instability. We try to avoid sugar, especially in limiting things with added sugar like snack bars and yogurts, and especially candy and soda that has no nutritional value. Our daughter will always eat the sweet thing first in her lunch box, so we limit it to one item, then have the rest of the lunch be fruit, veggies, carbs and protein. We try to work with her to figure out other things that are easy for her to eat during the short lunch window at school. For our daughter this often looks like carrots, crackers and hummus, apple slices and a bar and popcorn for a snack. Because she struggles to eat enough during school, we also prioritize a hearty breakfast and dinner during the school week. If you can help your child stick to more whole foods versus sugary or processed options in many of the school lunches, you should notice improvement in their emotional balance.

6. Nervous system support- pediatric shonishin acupuncture is a non-needle therapy that uses Chinese Medicine and meridian therapy to help with physical, regulatory, and emotional issues in children. David is one of the only pediatric acupuncturists in Bend and his patients and our daughter find this to be really helpful managing stress and anxiety and calming their nervous systems. We also encourage guided meditation at bedtime and breath work to help kids learn how to regulate their emotions and cope with stress. Gentle pediatric chiropractic and craniosacral work can also be really beneficial therapies for kids to support their nervous systems. Again, start therapies early, before school starts, and in the first few weeks of school to proactively help your kids stay calm and focused during this transition. Chinese herbal formulas can also help kids find emotional balance, calm their systems, and move past internal imbalances and we utilize these formulas for our daughter and patients to great benefit. Sometimes an afternoon or evening cup of tea can also be calming and restful, our daughter really likes chamomile lavender tea, but there are a lot of other herbal options to try.

There are so many ways to proactively support your child’s emotional equilibrium during transitions instead of trying to figure out how to help them once they are already stressed and struggling to cope. Hopefully the information above is helpful to you as you make preparations and helps inspire ideas about how to support your family during Back-to-School this year.

The other important thing to consider is making sure you are making time to support your own emotional wellbeing during this transition, as the routine change can also be hard on parents especially if your child is struggling. As you build your school routines, make sure to set aside time for movement, nature, rest, your own meal prep, and prioritizing your sleep cycle as well. If you feel like you need more health or nervous system support, consider scheduling an acupuncture session or massage to focus on your self care. Your children react to your emotional state, so if you can stay calm and balanced during Back-to-School they will have an easier time adjusting as well. Remember that fall is a great time to focus on wellness and reorganizing your health routines as this is how the energy of the season is changing. Tap into this seasonal energy and let it guide you and your family to a more graceful transition this year.

Summer Basil and Chive Pesto (low FODMAP, vegan)

Walking through the farmers market last week, I was drawn into one of the farm stands by the absolutely intoxicating aroma of fresh basil. Summer is the season of abundance both in nature and in our lives. It’s so fun to be out and about, socializing with friends, staying up late and enjoying the long days outside. It’s also a great time to take advantage of the ample, colorful local fresh foods that are in season in summer and fill up the farmer’s market stands.  

In Chinese Medicine, summer is usually the time to focus on cool and bitter foods to counter the summer heat. This is why many of us crave things like fruit, melons and salads. It’s not that you should only eat these types of food in summer, but to increase the ratio of cooling foods to warming foods compared to other seasons.

Basil, on the other hand, is warming and pungent in quality. In Chinese and Ayurvedic medicine it has been used for centuries as both a culinary and healing herb. It is said to strengthen the yang qi, dispel cold and damp conditions, promote blood circulation, strengthen the lungs and clear toxicity. Upper respiratory viruses usually have symptoms of cold and damp in the lungs, making this the perfect herb to use for our family right now as our daughter is fighting a late-summer cold. 

While I love traditional pesto, others in our family don’t tolerate garlic so we don’t eat it often. However we’ve found a great way to make pesto with chives instead of garlic. Chives are also fresh in summer (I was able to pick these up at the market as well) and have a warm and pungent quality. They have some similar properties as basil but are targeted more for the stomach and intestines rather than the lungs, so recommended for digestive issues and infections.

Both chives and basil are high in antioxidants. Antioxidants can protect against cell damage from free radicals, and thus boost overall health. Other summer foods that are high in antioxidants include berries, kale, artichokes and beets.

Here’s our recipe for Summer Basil and Chive Pesto. It tastes amazing tossed with pasta, fresh summer tomatoes and chicken, or is a great topping to buddha bowls or on top of salmon. If you’re looking for a new twist on pesto, try this recipe out!

Summer Basil and Chive Pesto (Low FODMAP, vegan)

Ingredients:

• 2 cups fresh basil leaves

• 1 cup fresh chives roughly chopped

• 1/3 cup pine nuts

• Juice from 1/2 fresh lemon

• 1/2 cup olive oil

• Sea salt to taste

Directions:

1. Place basil leaves, chives, pine nuts, lemon juice and olive oil in a blender or food processor.

2.   Blend on high until desired consistency is achieved.  Season with salt to taste. 

3. Use after preparing or freeze some in a ziplock bag or freezer safe container for later in the year.

Let us know what you think!

Winter Wellness in Chinese Medicine

Winter and Chinese Medicine

Winter is a challenging season for many with the darkness and cold contributing to feelings of depression, seasonal affective disorder and increased feelings of loneliness. This year the pandemic and social isolation are certainly adding to the challenges. However, looking deeper at the meaning of winter in Chinese Medicine may offer some insight on how to support your body and your spirit during the next few months.

Yin and Water

Winter is the deepest point of yin in Chinese Medicine. Yin energy is associated with darkness, cold, stillness and quiet. This is reflected in nature with shorter days, grayer skies and colder temps. If you are someone who gets outside in winter, you know that a forest full of fresh snow is beautifully quiet and still; a huge contrast from the buzz of insects and bird sounds in summertime. It is a time where a plant’s energy is stored in the roots and in seeds- concentrating and conserving the life force into the innermost regions.

Just like nature, humans are best suited to quiet rest in winter. It is a time when our qi is most active deep inside, and can easily be exhausted by overwork, activity, stress or staying up late. Winter can be a deeply nourishing time when we support our internal qi by pursuing meditation, reflection and visioning. The deep nature of the season and the yin energy can make it easier to connect to our own depths, and can offer insights on emotions, relationships and life goals that may not have been accessible at other times.

The element associated with winter is Water and the organ system is the Kidneys. Water should be able to flow easily and is one of the most fundamental substances for life. Water is the element that stores our energy reserves, making rest even more crucial during winter. A healthy Water element and Kidney organ system is associated with inner strength, courage and will.

How to support your water element in winter

1) Activity- as stated above, one of the most important, and often most difficult things for many of us, is to not overextend ourselves physically, emotionally or mentally during winter. This means practicing awareness and checking in with yourself before making social or other commitments. It’s about finding balance- doing the things you really love but listening to your body when you need a break. Can something be taken off your plate or postponed to another time? In the west we are taught to feel like we always need to be doing or accomplishing something and winter is the time to let some of that go. Go to bed earlier and sleep later. Accept that it’s OK to be more still. If you want to take on something new, look into yoga, meditation, qi gong, journaling, or other practices that help to create inner awakening and harmony.

2) Food- focus on warmth in the form of soups, stews and warming spices like cinnamon and ginger. Avoid raw and cold foods- save those for spring and summer. Nuts, seeds, fish, seaweed, and root vegetables are very nourishing in the winter months. Try making a bone broth and sipping a cup or two during the day, the added minerals and nutrients will feel deeply warming and are a great support to the Kidneys. Trade out table salt for better quality Himalayan salt or Real Salt with better mineral quality. Holy Basil tea which is a great adaptogenic herb to support the stress response and your Kidneys can be another good addition. Consider seeing an herbalist for a more individual prescription if you feel you need more support.

If you find yourself fighting feelings of depression during winter, try to be still and listen deeply inside yourself- you will find what you are looking for there. Call a friend for connection or bundle up and take a quiet walk in the woods. Spend more time paying attention to the natural world around you but also to your inner self which remains strong and bright despite the cold outside. By using some of the practices above, we can hold on to the light and sun within us to feel more balanced throughout this season. In doing so we can hopefully achieve that grounded, strong quality of Water as the seasonal energy moves up and out in the coming months.

Can My Kids Get Acupuncture? Chinese Medicine for Infants and Children

Can My Kids Get Acupuncture?

It’s amazing how often we hear this question from adult clients or get a look of surprise when we suggest their child try acupuncture for an ailment.  The answer is YES, your child can get acupuncture and it can really help! We want to take a moment to describe what Shonishin is, what it can treat, and hopefully answer your questions about this gentle but powerful treatment modality for kids.

In Chinese Medicine, children are viewed as being in the yang stage of life; constantly growing and developing and with qi that moves more quickly than adults.  This means that children respond well to gentle stimulation of the points and meridians and to very short treatments compared to adults who usually require more stimulation and longer treatment times for results.

Shonishin is the style of acupuncture commonly used when treating babies and children.  It is literally translated at “little” (sho) “children” (ni) “needle” (shin).  Shonishin is practiced without needles, thus making it perfect for children and even adults who may be more sensitive or afraid of needles. The overall goal of treatment is to help the body reestablish balance; reducing symptoms and improving overall health and vitality.

Various metal tools (pictured below) may be used during treatment to gently apply pressure over acupuncture points or to tap or stroke along the acupuncture meridians on the body.  Practitioners also may use stick-on acupressure pellets that stay on for a few days and help to prolong the treatment.  For older children, gentle Chinese cupping or traditional acupuncture may be used if necessary and if the child is ready. 

Shonishin and acupuncture can help a lot of childhood issues including colic, constipation and other digestive issues, bed-wetting, sleep disorders, anxiety and more. Usually if a child is being treated for an acute issue, they may need to be seen 2-3 times a week for a couple weeks, then start to space treatments out as symptoms improve for longer duration. Regular wellness visits are usually encouraged to keep the child well after any significant issues have been resolved.

David has seen great results in the clinic with pediatric clients for all of the above symptoms and more. He finds that shonishin treatment not only helps symptoms, but also helps to promote mindfulness and body awareness in children that can help with numerous aspects during development. Please reach out if you have questions about shonishin and pediatric acupuncture or would like to schedule an appointment with David.

Fall Grain-free Apple Cinnamon Pancakes (Paleo, Gluten-free)

We LOVE pancakes at our house on weekend mornings. It’s a fun way to wake up, let Estella help in the kitchen, and spend some time together before we go off and adventure for the day. We try to make a more nutritious version, however, with more protein and fat to give us a little more energy through the day instead of a carb crash! I usually add fruit—blueberries and peaches were our summer favorites—which makes them somewhat sweet so you only need a little syrup to seal the deal (and get our toddler to eat them).

As the cold weather comes our way and fresh apples are in abundance, we made our own apple cinnamon version this weekend that was a new family favorite. Check out the recipe below and give them a try!

Recipe for Grain-free Apple Cinnamon Pancakes

INGREDIENTS:

• 1 1/2 cups almond flour

• 1/4 cup arrowroot flour/starch

• 1 1/2 tsp baking powder*

• 2 tsp cinnamon

• 1/4 tsp salt

• 3/4 cup almond milk

• 2 Tbs coconut oil melted (plus more for the skillet)

• 2 eggs beaten

• 1 small apple diced

• honey or maple syrup for serving

INSTRUCTIONS:

1. Mix the dry ingredients (almond flour, arrowroot flour, backing powder, cinnamon, and salt) together in a large bowl

2. Add the wet ingredients (almond milk, coconut oil, eggs, apple pieces) to the bowl and stir well or whisk to combine

3. Heat a large skillet and coat with coconut oil. When the skillet is hot, use a 1/4 cup measuring cup to pour out batter for each pancake. Cook until the edges are dry and lose their shine, then flip and cook the other side until each side is golden.

4. Serve with butter, honey, or maple syrup. Enjoy!

*To make paleo baking powder, combine 1 part baking soda + 2 parts cream of tartar + 1/2 part arrowroot or tapioca starch/flour

Gut Health and Weight Loss

Ever wonder why some people seem to lose weight easily while others can struggle to shed pounds even when they are exercising and eating well? By now most of us have heard the term “microbiome” and have some understanding of the importance of our body’s “good” bacteria for our immune system and overall health. But did you know your microbiome can also affect your ability to lose weight? 

The purpose of a recently published Mayo Clinic study was to look at why, when following a comprehensive weight loss plan with dietary changes, exercise and counseling, some people have success but some individuals still do not lose weight. This study found that people who did not meet the weight loss goal had an over-abundance of bacteria that have increased ability to metabolize carbohydrates. In other words, their gut bacteria may be extracting more energy from foods compared to other types of bacteria, thus making it harder to lose weight despite calorie reduction.

So what can you do to change and support your microbiome? This was a pilot study, so more exploration needs to be done to make final conclusions and recommendations for improving the microbiome specifically for weight loss. However, we already know that certain lifestyle and diet factors help to support a more balanced and healthy microbiome.

·  Remove or limit processed foods and sugar from your diet- studies have shown that diets high in sugar and refined grains support overgrowth of gut bacteria that are associated with IBS, obesity, and other preventable diseases, as well as fostering a less diverse microbiome. The bacteria in your gut can actually affect your food cravings, so if you crave these things, it’s possible you have an unbalanced microbiome. It will take some focus, but if you cut them out for at least 3 days, your cravings can dramatically reduce as your gut bacteria adjusts.

·  Focus on increasing vegetables and whole foods- conversely to sugar and refined grains, insoluble fibers—sometimes called “pre-biotics”—from vegetables and whole grains promote populations of helpful bacteria and improve bacterial diversity. Not only are these foods healthier in general, they keep your microbiome balanced so it can work with you instead of against you. Try to include a “rainbow” of fruits and veggies during the day and switch to whole grains whenever possible. Need inspiration? Use Pinterest or Google “whole food recipes” for lots of ideas on how to cook with whole foods and also how to have grab-and-go whole food snacks on hand.

· Stop using artificial sweeteners- although they used to be considered a healthier alternative to sugar and are calorie-free, we now know that artificial sweeteners (in diet sodas and other “sugar-free” foods) can change your gut flora, increase glucose intolerance and negatively affect weight. Some suggest that by altering the microbiome in this way, artificial sweeteners are more harmful to health than consuming sugar.

· Try fermented foods- a good source of live probiotics; sauerkraut, kimchi, kefir, yogurt (plain with no added sugar) are good options to add to the diet daily. Once you cut out foods that contribute to an unbalanced microbiome, it can be helpful to add in healthy cultures to support growth of beneficial bacteria.

· De-stress- we now know that there is actually a strong connection between the health of our microbiome and our mental health. Prolonged periods of stress and its effects on your body and nervous system can also negatively impact your gut bacteria. Vice versa, an unbalanced microbiome has also been shown to be correlated with higher risk of depression and anxiety. Make this another reason to change up your nutrition and do some self-care; a happy belly makes a happy brain!

· Exercise- a no brainer for weight loss, but there is research that shows regular exercise can also improve your microbiome, a win-win!

While you’ve likely heard some of these suggestions before when thinking about weight loss, try to reframe them as a way to not only support your health and weight goals but by supporting and promoting the health of your microbiome. The biggest take away is that weight loss and optimal health are more than cutting calories. As with most things, quality over quantity is best.

Healing Congee

@WR36 via Twenty20

I recommend congee to someone almost weekly, especially cancer patients during chemotherapy or to clients recovering from a GI bug or other illness. Congee is an amazing food to eat medicinally to support digestion and overall health and people (even kids!) usually love it. We commonly recommend this to those dealing with nausea, vomiting, diarrhea, low appetite or who are recovering from an acute illness. However, congee is incredibly versatile and can be eaten at any time. In some Asian countries it’s a staple meal in the diet just as much as oatmeal can be in the West.

In Chinese medicine, rice is seen as warming with a sweet taste making it perfect for aiding the organ systems that regulate digestion. When slow-cooked in this fashion with extra fluids it is nourishing, hydrating, very palatable and easy to digest—perfect for digestive ailments when nothing sounds good or is staying down.

I also find that kids love it and it can even be fed to babies who are eating solid foods. When our daughter has been sick with a stomach virus or even a cold she typically won’t touch any food and very little fluids. Congee is the one thing I’ve been able to get her to eat during these times, even as a picky toddler!  

For my cancer patients, I have found that congee can be an incredibly helpful and nourishing food, especially during chemotherapy. For one, it’s super easy to make (especially in a crock pot or Instant Pot) so doable even when you are deeply fatigued. It’s also palatable and can help abate nausea especially when cooked with ginger, so for those who are struggling to eat or keep on weight, it can be a life-saver. It’s also significantly more wholesome and easier on the system than a lot of the mainstream protein shakes that are often recommended by nutritionists and doctors. It’s versatility allows one to add protein when that sounds more appealing and other veggies, and leave them out when symptoms are more severe.

You can make congee with either white or brown rice. We usually recommend white rice for those who have nausea, vomiting or diarrhea as it tends to be even easier to digest. Brown rice is great for nursing moms, people with colds and flus, and just regular use. Short-grain rice works best. The typical ratio of rice to fluid is 1:6 but more is better than less. The longer you cook the congee the easier it will be to digest and absorb the nutrients. Also, if you have homemade broth on hand, that makes this dish even more nourishing!

Instructions:

1)      Take 1 cup of rice and rinse in a fine mesh strainer

2)      Add the rice to a crock pot, Instant Pot, or stock pot, then cover with 6-7 cups broth, water or a combination of the two.

        a.       Crock pot- cook on low for 6-8 hours

        b.      Instant Pot- cook on “Manual” setting at high pressure for 20 minutes

        c.       Stove top- cook on low for 2-4 hours

3)      The end result should be a soft and soupy porridge consistency.  Add more fluids if needed to achieve this. 

The following medicinal foods are things I commonly suggest to add to congee to enhance the healing benefits for certain conditions; best if added about 1 hour into cooking (although OK to add at the beginning especially for Instant Pot):

1)      Fresh ginger root- can either slice 1-2 inches of root into chunks and cook with the rice, then remove before eating, or mince and leave in. Warming and good for nausea, diarrhea and low appetite. Also good for cold and flus with chills.

2)      Carrot- Good for chronic indigestion, reflux or gas.

3)      Celery- Cooling and can help with hypertension and tinnitus.

4)      Leek- Warming, can help aid digestion and good for diarrhea.

5)      Beef marrow stock (use instead of water or other broth)- Good choice for anemia or fatigue; tonifies qi and blood and is very nourishing.

6)      Onion or scallion- Also warming, good for phlegm conditions such as with a cold, cough, or allergies

7)      Radish- Cooling, good for ulcers or GERD

8)      Butternut squash- Boosts qi and energy and provides a sweeter flavor

If you are having strong symptoms and hoping for congee to be medicinal, starting simple with one ingredient is recommended then add more as you understand what your body tolerates. 

If you are in the recovery period from a virus or just like congee as a meal, you can get more creative and add things at the end of cooking such as sautéed veggies, cooked meat or a fried egg on top.  You can make it sweeter and add coconut milk and cinnamon, or feel free to spice it up with turmeric, ginger, pepper, ginger, etc.  I think it’s especially yummy to top with fried shallots and chopped scallions.

Give it a try and let us know what you think!

Carli Gaines, RN, LAc

Grain-free Peanut Butter Chocolate Chip Cookies

These are literally one of my favorite things right now. When Dave came home from the grocery store with a giant bag of chocolate chips ("they were on sale!"), I took this as a requirement that I must make 4 batches of cookies trying to perfect my favorite cookie combo--peanut butter and chocolate--in a somewhat healthier version that at the very least is gluten-free :)

Now, as practitioners who work with kids, we understand the controversy surrounding the peanut. Peanut allergies have skyrocketed in the last 20 years and are can be a very dangerous and serious situation. What we're learning more about is how most conventional peanuts are grown and how contaminated they are with pesticides, fungicides, and other toxins and how that very likely impacts this increase (for a great expert opinion on this check out this article). Not everyone can eat peanuts safely or without inflammation, but if you tolerate them, please make sure to only buy organic peanut butter (our favorite is CB's Nuts). We've been feeding our daughter clean, organic peanut products since she started solid foods around 6 months and so far so good. Her biggest food intolerance to this date, without surprise to her parents, is gluten.

With the PSA aside, not only are these cookies AMAZING, they are super easy and quick to make. Cookies like these really make me wonder why we are so stuck on wheat flour in the West. It's eye-opening how much versatility there is once you start figuring out all the ways to bake without it! We did this with 1 cup peanut butter alone which was still good but found the best cookie resulted with a blend of peanut and almond butter.

All I have to say is: you're welcome!

Recipe for Grain-Free Peanut Butter Chocolate Chip Cookies

 

Ingredients:

• 1/2 cup organic creamy peanut butter
• 1/2 cup organic creamy almond butter
• 1/3 cup honey 
• 1 egg (preferably local and pasture-raised) 
• 1/2 teaspoon baking soda
• 1/2 teaspoon sea salt
• 1/2 cup chocolate chips (to reduce sugar, look for dark chocolate chips or stevia-sweetened chips)
• 1/2 cup chopped pecans

 

Instructions:

1) Preheat your oven to 350F. In a medium bowl, mix together everything except chocolate chips and pecans until a thick, gooey batter forms.

2) Fold in chocolate chips and chopped pecans.

3) Using a tablespoon, or cookie scoop, drop batter onto a baking sheet lined with a Silpat, or parchment paper. The dough will be sticky.

4) Bake for 9-11 minutes at 350F.

5) Once the cookies are lightly browned, remove the pan from the oven, and allow the cookies to rest on the baking sheet for 10 minutes. This step is important- they firm up as they cool. If you try to put them on a baking sheet right away you might loose some cookies.

6) Once the cookies are cool, and firm enough to handle, use a spatula to transfer them to a wire cooling rack to cool completely.

7) Serve at room temperature. Store extras in a Tupperware in the fridge for a week. These also freeze well so are great to make extra batches in advance.

Instant Pot Chicken Tikka Masala (Paleo, SIBO, Gluten-free)

We'll confess; we jumped on the Instant Pot bandwagon last spring and honestly haven't looked back. As busy working parents who value nutrition and home cooking, the Instant Pot has saved us. You can throw ingredients in, set the time, then walk away and give your kid a bath, attention, monitor a meltdown--whatever--all the while knowing your dinner is cooking and, because it will shut off when it's done, you don't have to worry about your house burning down because you forgot about that thing cooking on the stove (admit it moms and dads- you've been there. . . ). Not to mention you can cook things FAST, like a whole chicken in 30 mins (one of our staple meals), or bone broth in 3 hours.

Now that it's winter, we are full force into cooking stews, soups, and other delicious warm meals. We wanted to post a couple of our current Instant Pot favorites in our house, starting with this Chicken Tikka Masala.  

I literally love this meal, it is cooked a couple times a month in our house.  It is absolutely delicious, and when cooked in a pressure cooker (especially if you also have a rice cooker), it's extremely easy. This can also be modified for various nutritional needs. The recipe below is gluten-free and can be eaten with rice. If Paleo, substitute the rice for cauliflower rice or eat it as a stew with extra veggies. If following the SIBO diet, make sure you get coconut milk without any thickeners (i.e. guar gum) which we've found at Trader Joe's and other natural food stores. Also omit the rice and choose your sautéed veggies based on the SCD guidelines.

Recipe for Instant Pot Chicken Tikka Masala

 

Ingredients:

• 4 tbsp olive oil

• 1 small onion, chopped

• 1 1-inch piece of ginger, peeled and chopped

• 2 tsp paprika

• 2 tsp ground turmeric

• 3 tsp cumin

• 1 tsp ground coriander

• ¼ tsp cayenne pepper (optional)

• 1 14 oz can diced tomatoes (with juice)

• 1.5 lbs boneless, skinless chicken thighs

• ½ cup chicken broth

• ½ cup canned coconut milk

• Juice of 1 lemon

• Chopped fresh basil or cilantro (optional)

• 2 cups cooked rice or cauliflower rice

• 3 cups assorted chopped veggies (kale, broccoli, green beans, peppers, mushrooms, etc.)

Instructions:

1) If you plan to eat your tikka masala over rice, start cooking your rice in a rice cooker or on the stove per rice instructions.  

2) Select sauté on your instant pot and turn to high heat. Once pot is hot add 2 tsp olive oil, ginger, and onion. Cook for 3-4 minutes stirring until onion is translucent.

3) Select cancel, and add all the spices to the onion mixture scraping the bottom to form a paste. Add the tomatoes, stir, then nestle the chicken on top. Pour chicken broth on top. Secure the lid.

4) Select manual and cook on high pressure for 7 minutes.

5) While the Instant Pot is heating up and cooking, put a large pan on medium heat and add the other 2 tsp olive oil.  Add the 3 cups of mixed chopped veggies.  Cover and cook for 8-10 minutes until soft then remove from heat and set aside.

6) Once the Instant Pot beeps that the cooking is complete, use a quick release. Remove the lid and chop chicken (a fork is fine since it will be nice and tender).

7) Select sauté, and simmer for another 4-5 minutes. Add in coconut milk and lemon juice.

8) Season with salt as needed, and once mixture is thick, serve immediately over veggies and rice and top with fresh basil or cilantro.

Lung Support in Wildfire Season

Shades of Gray: an image of Pilot Butte taken from St. Charles Hospital in Bend on 9/6/17. On a normal day the sky is blue and the butte (1/2 mile away) is clear.

For those of us in Oregon, August has been a really tough month of hot and smoky weather. Unfortunately the wildfires are still raging in many places around the state and will be for the foreseeable future. This brings up a lot of physiological issues as well as emotional grief for people in our area. While fires to some extent are a fact of life (and prevention is a whole other can of worms…) this year has had a higher impact on our air quality than years past. People most affected by wildfire smoke are those with chronic respiratory conditions or other chronic diseases, older adults, children and pregnant women. However, when the air quality is really poor everyone is at risk for experiencing issues. If you haven’t taken some measures to boost your lung health now is a great time!

In Chinese medicine, the lungs are a very important organ system. The lungs are one of the major sources of qi, or “energy,” in the body and also control the surface of the body—both interior (lungs/airways) and exterior (skin/nose)—and therefore are our first line of defense from allergens such as smoke as well as viruses and bacteria. They are also usually the first part of our body to be impacted by these external factors.

When your lung qi is strong, you feel vibrant, energetic, and breathing is easy. On the other hand, when the air we breathe is full of allergens and toxins, such as the wildfire smoke we are experiencing right now in Oregon or smog in urban areas, our lungs are put under a lot of strain and can quickly become depleted of qi.  Symptoms of lung qi deficiency include fatigue, shallow or difficult breathing, weak dry cough, weak voice, skin issues and sweating.

Another issue we face this time of year in Central Oregon is hot dry weather. Dryness is also seen as a pathogenic factor in Chinese medicine that can impact the lungs.  Symptoms of lung dryness include hoarse voice, dry cough, and dry throat and mouth. 

For those who have underlying lung qi deficiency or other chronic diseases and imbalances, the smoke can cause more severe and allergic symptoms such as coughing, wheezing, irritated sinuses, rapid pulse, headaches or burning watery eyes.

Do you feel affected by the smoke? If so, it’s time to take action to support your lung qi so you don’t experience any serious or long-term problems, and also to make sure your immunity is at its best for the coming cold/flu season. Here are our recommendations for supporting lung qi in wildfire season:

1. Check the Air Quality Reports often. The winds are always changing and the air quality fluctuates constantly, so make sure to look at a real-time report throughout the day, especially if you need to be outside. We use the AQI website . Time your outings appropriately and stay inside when the air quality is unhealthy or hazardous. 
2. Reduce exposure. It’s not fun, but stay inside, keep car windows closed and the internal circulation on. Avoid burning candles or wood fire inside as this will increase air pollution. Consider purchasing a HEPA air filter to help reduce particulates in your home. If you are really struggling or at risk, purchase a particulate respirator mask to wear when you do go outside. A bandana or surgical mask will not keep out the small particles that are damaging to the lungs. 
3. Focus on foods. With all the work your body is doing when there is a lot of smoke in the air, it is important to fuel it with the right foods. Keep meals simple and avoid common inflammatory foods such as dairy, wheat, alcohol or greasy/fried foods. Moistening fruits such as pear or persimmon can help to nourish lung yin and combat dryness symptoms. Pungent foods such as onions, garlic and ginger are great, as well as veggies like turnips and radishes.
4. Get acupuncture. Did you know acupuncture can help support your lungs and breathing? Acupuncture has been shown in studies to help support breathing and lung function in people with more serious lung diseases like COPD (1) and asthma (2), showing that acupuncture can have a direct effect on reducing lung symptoms and improving overall lung health. Acupuncture can also help to support your lung qi and keep you well before you have any serious symptoms. A famous Chinese medical saying is that “treating disease when it has already manifested is like digging a well when one is already thirsty.” Prevention is key so don’t wait until you are already suffering. If you fall into one of the categories above for people at higher risk of having issues from smoke, it is even more important to reach out to a licensed acupuncturist for support as well as your medical doctor or naturopathic doctor.
5. Take lung tonic herbs. Again, if you are in one of the high-risk groups, your best choice is to see a licensed acupuncturist or western herbalist for a custom herbal formula to treat your specific symptoms. For those that are otherwise healthy, just wanting to support lung qi and prevent disease, there are some over-the-counter herbal formulas that you could try.  Here are our favorites; these can be found at our clinic, on-line or at natural foods stores:
   1. Rootology Breathe Free: this is a patent formula using Chinese herbs that we prescribe often to our patients to support the lung and sinuses. It is great for allergy support and also for wildfire smoke. It’s full of great herbs to support your lungs, throat, nose and eyes and one of the best things we’ve tried personally and with patients.
   2. Wish Garden Herbs Deep Lung: this formula contains western herbs to support the lungs, so is different in ingredients from the one above but also really supportive. It contains one of my favorite local herbs as well, Mullein leaf, which is all over our high desert.
6. Express your grief: this one's important. Grief is the emotion associated with the lungs and too much of it, especially when we hold onto it and don't express our sadness, can manifest in physical disease along the road. It's hard not to be heartbroken over the loss of our beautiful and beloved forests, especially in areas like the Columbia River Gorge that many of us know and love. Look at old pictures from the areas affected by the fires, share your stories with friends, cry, scream, shout: do whatever it takes to express the sadness you may be feeling. For many it helps to take action--contact your local forestry center and see what you can do to help forest fire prevention and forest restoration to keep our forests vibrant in the future.